There are many different kinds of mangoes that range in color, shape, and flavor plus seed size. While the skin color of mangoes can vary from green to red, yellow or orange, the inner flesh of the mango is mostly a golden yellow. Mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and health-promoting qualities and its nickname as “The king of the fruits”. Mango taste so good that people forget they are also healthy! People eat mangoes alone or add them to fruit salads. Studies have demonstrated that dietary fiber has a positive effect on eliminating degenerative diseases, including certain cancers and heart conditions and to prevent constipation. Studies also showed some impact on lung, leukemia, and prostate cancers, but the most prominent effectiveness was against breast and colon cancer cells.
Mangoes are very low in saturated fat, cholesterol, and sodium. They are also an excellent source of dietary fiber and vitamin B6, a good source of vitamin A and vitamin C. Mangoes are as well as rich in minerals like potassium, magnesium, and copper. These powerful antioxidants have the power to neutralize free radicals throughout the body. Ailments like heart disease, premature aging, cancer, and degenerative diseases are due to these free radicals that damage the cells.
Possible Health Benefits of Mango.
Fights Cancer
Mangoes have high amounts of pectin, a soluble dietary fiber that efficiently contributes to lower cholesterol level in the blood. Pectin can also help prevent you from developing prostate cancer. They are also full of antioxidants that prevent breast cancer, prostate cancer, and colon cancer. It also helps prevent leukemia.
Weight Loss
Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.
Alkalizes the Whole Body
The tartaric acid, malic acid, and a trace of citric acid found in mango primarily help in maintaining the alkaline reserve and balance of the body.
Eye Health
It contains a high dosage of Vitamin A or Retinol which helps in promoting good eyesight, fights dry eyes and also prevents night blindness.
Skin Cleanser
Mangoes can be used both internally and externally for the skin. Mangos clear clogged pores and add freshness to the face, also eliminating pimples or acne. Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized.
Regulates Diabetes
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids, and insulin levels. Not only the fruit but the leaves of mangoes are healthy too, they normalize insulin level in the blood. For people suffering from diabetes, they can boil the leaves in water, soak through the night and then consume the filtered decoction in the morning.
Improves Digestion
Mango is rich in pre-biotic dietary fiber, vitamins, and minerals and contains enzymes that help in breaking down protein. The fibrous nature of it helps in digestion and elimination. It also helps to prevent constipation, promote regularity and a healthy digestive tract.
Boosts Immune System
Mangoes are enriched with a high amount of Vitamin C, vitamin A and 25 different kinds of carotenoids which helps maintain a healthy and strong immune system.
Nutritional facts on Mangoes.
Mangoes may be considered an exotic fruit, and therefore are not as popular as traditional apples, oranges, and bananas. There are different varieties of mangoes, but all have a soft, sweet taste.
Vitamins
Mangoes supply a healthy dose of vitamin A they help in supporting healthy eyes and proper bone growth. Vitamin A, C, E, K and B6 with other vitamins like thiamine, niacin Choline, and Folate are all present in this fruit. It is low in sodium and cholesterol and low in fat content due to its low in saturated fat.
Minerals
Mango contains minerals high in Calcium and Potassium. It also contains small amounts of iron, magnesium, phosphorus, sodium, and copper.
Folic acid.
Adequate dietary intake of folic acid is essential for a healthy pregnancy. It helps prevent birth defects and a folic acid deficiency can also cause miscarriage.
Fiber.
Fiber helps to encourage proper digestion and prevent constipation. A diet high in fiber can lessen your chances of developing heart disease, Type 2 diabetes, and diverticular disease.
In conclusion
The bad thing about the fruit is that a good proportion of the calorie count this fruit provides is received from sugars which may be a harmful thing for diabetic people. They cannot consume the fruit as normally as others. Some people prefer the raw, unripe mangoes which can cause immediate reactions which may include itchiness at the angle of the mouth, lips, and tip of the tongue. Some people could get severe reactions with manifestations like swelling of the lips, ulceration at the mouth angles, respiratory difficulty, vomiting, and diarrhea. This reaction develops because of the anacardic acid present in raw, unripe mangoes.
Mangos are a wonderful addition to salads, alongside with other fruits such as mandarin oranges, grapes, apples, and pineapples. With its impressive amounts of vitamin C, vitamin A, and flavonoids, it helps in providing health benefits such as healthy immune function, normal blood pressure, good vision, and strong bones, plus added protection from lung, mouth, colon, breast and prostate cancers, leukemia, and stroke. And also Vitamin B6 which produces hormones in your brain. However, consume mangos in moderation quantity because they contain fructose, which may be harmful to your health in excessive amounts. You can store ripe mangoes in the refrigerator for about 2 weeks, or they can be dried, frozen, cooked in syrup or puréed.
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